Key takeaways
There is no single ideal running cadence, and 180 steps per minute was an observation of Olympic racers, not a target
Raising your own cadence by 5 to 10% reduces loading at the knee and hip in lab studies and helped runners with knee pain
Change cadence in small steps with a metronome on easy runs, because a much quicker step can cost more energy at first
Running cadence is the number of steps you take per minute. (It is not the call-and-response "cadence" songs used in military runs.) It is one of the easiest things to measure with a watch, and one of the most misunderstood.
What running cadence is
Your speed is simply cadence × step length. At 6:00 per km (about 167 m per minute), a runner at 160 steps per minute covers about 1.04 m per step; at 5:00 per km and 170 steps per minute, about 1.18 m. You can run faster by taking more steps, longer steps or, as most runners do, a bit of both.
Most of the change with speed comes from step length. In recreational runners tested over a typical range of distance running speeds, stride frequency rose by only 4% while stride length rose by 28% (Cavanagh and Kram, 1989). The same study found that height, leg length and limb mass barely predicted preferred cadence, so be wary of calculators that give you a cadence from your height.
What is a good running cadence
There is no single right answer:
- It depends on speed. Your cadence on an easy run will be lower than in a 5K race or an interval session.
- It is individual. Body build, experience and running style all play a part.
- You are probably close to your most economical stride already. When stride length was varied by up to 20% of leg length, freely chosen strides cost on average only 0.2 ml/kg/min more oxygen than each runner's optimum (Cavanagh and Williams, 1982). A review of running technique found strides up to about 3% shorter than preferred did not harm economy (Moore, 2016).
So a "good" cadence is your own, possibly nudged up a little if you overstride, land with your foot far ahead of your body, or have knee pain.
Where the 180 myth came from
In Daniels' Running Formula, coach Jack Daniels described counting the steps of elite distance runners at the 1984 Los Angeles Olympics and finding them at about 180 steps per minute or more. That observation of world-class athletes, at race speed, became a rule repeated for every runner at every pace. It was never a prescription, and forcing a big jump to 180 on easy runs can feel awkward and cost more energy.
What the research says on injury and economy
The best evidence concerns small increases relative to your own cadence, not hitting a number.
- Heiderscheit et al., 2011. 45 healthy recreational runners ran on a treadmill at the same speed with their preferred step rate, ±5% and ±10%. At +5% and +10%, less energy was absorbed at the knee; at +10%, also at the hip. Running 10% slower than preferred increased loading at all joints.
- Lenhart et al., 2014. In 30 adults, running at 110% of preferred step rate reduced peak patellofemoral (kneecap) joint force by 14%.
- Schubert et al., 2014. A systematic review of 10 studies found consistent evidence that a higher stride rate reduces vertical bounce, ground reaction force and energy absorbed at the hip, knee and ankle.
- Bramah et al., 2019. 12 runners with patellofemoral pain had one retraining session to raise step rate by 10% with a metronome. At 4 weeks and 3 months, pain and function improved, and running volume rose.
- Anderson et al., 2022. A systematic review and meta-analysis of 37 studies concluded that evidence on injury is very limited (two studies, both in runners with knee pain), and that raising step rate can increase perceived effort and, according to limited evidence, energy cost.
In short: a modest rise in cadence lowers load on the knee and hip and helps some runners with knee pain, but there is no good evidence yet that it prevents injuries in healthy runners, and it does not automatically improve running economy.
Running cadence calculator
Use your watch's average cadence from several easy runs, then aim for small steps up:
| Current cadence (spm) | +5% first target | +7.5% | +10% maximum |
|---|---|---|---|
| 150 | 158 | 161 | 165 |
| 155 | 163 | 167 | 170 |
| 160 | 168 | 172 | 176 |
| 165 | 173 | 177 | 182 |
| 170 | 178 | 183 | 187 |
| 175 | 184 | 188 | 193 |
Formula: target = current cadence × 1.05 (or × 1.10). Garmin and most other watches show cadence in steps per minute; a few apps show strides (one foot) per minute, which is half the number.
How to increase cadence safely
- Measure your baseline on flat, easy runs at a steady pace.
- Add 5% with a metronome app or a watch cadence alert, keeping the same pace. The step gets shorter and lighter, with your foot landing closer to under your body.
- Use it in short blocks, for example 5 minutes on and 5 minutes off, during two or three easy runs a week.
- Hold for a few weeks until it feels natural, then try another small step only if you need it.
- Do not force it on long runs at first; fatigue makes form drift. See the long run pace guide.
Stronger hips and calves make a quicker, lighter step easier to hold; see strength training for runners. Keep most running easy, as in polarised 80/20 training, and set your paces with the VO2max running calculator and the heart rate zone calculator. For what your watch's other running numbers mean, see Garmin VO2max explained and how accurate is your watch's VO2max. If you are tempted to overdo a new programme, overtraining warning signs are worth knowing.
Safety: if you have persistent pain, see a physiotherapist or sports doctor; cadence changes for an existing injury work best with professional guidance.
Frequently asked questions
What is a good running cadence?
There is no universal number. Cadence varies between runners and rises with speed. A good cadence is your own, nudged up by 5 to 10% if you overstride or have knee pain.
Is 180 steps per minute the ideal running cadence?
No. Jack Daniels counted 180 or more steps per minute in elite runners racing at the 1984 Olympics. That describes world-class athletes at race speed, not a target for every runner at every pace.
How do I use a running cadence calculator?
Find your average cadence on easy runs from your watch, then multiply by 1.05 for a first target and 1.10 at most. For example, 160 steps per minute becomes about 168, and later up to 176.
How do I increase my running cadence?
Run with a metronome or watch alert set 5% above your usual cadence, for part of a few easy runs a week, keeping the same pace. Shorten your stride rather than speeding up, and give it several weeks before trying another small step.
Sources
- Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc, 2011.
- Lenhart RL, Thelen DG, Wille CM, Chumanov ES, Heiderscheit BC. Increasing running step rate reduces patellofemoral joint forces. Med Sci Sports Exerc, 2014.
- Schubert AG, Kempf J, Heiderscheit BC. Influence of stride frequency and length on running mechanics: a systematic review. Sports Health, 2014.
- Bramah C, Preece SJ, Gill N, Herrington L. A 10% increase in step rate improves running kinematics and clinical outcomes in runners with patellofemoral pain at 4 weeks and 3 months. Am J Sports Med, 2019.
- Anderson LM, Martin JF, Barton CJ, Bonanno DR. What is the effect of changing running step rate on injury, performance and biomechanics? A systematic review and meta-analysis. Sports Med Open, 2022.
- Cavanagh PR, Kram R. Stride length in distance running: velocity, body dimensions, and added mass effects. Med Sci Sports Exerc, 1989.
- Cavanagh PR, Williams KR. The effect of stride length variation on oxygen uptake during distance running. Med Sci Sports Exerc, 1982.
- Moore IS. Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy. Sports Med, 2016.
- Daniels J. Daniels' Running Formula, 3rd ed. Human Kinetics, 2014.